Sunday, January 29, 2012

Friday, January 27, 2012

We No Speak Americano

Near

Week Nine - Crash training -1/21/12

By now people might be wondering what happened to my crash training. Well, work and other life priorities got in the way as usual. I will keep calling Crash Training to  these weekly update, even that I am not going to have any big mileage done in the next couple weeks.




Saturday
This morning I did a run from home to the bike path and back. Very windy coming back from the bike path, but no rain. My legs were feeling crappy. It always happens when you have a couple days off.

Sunday
Race day. Ten miles in 58:12. Short bike ride in the afternoon.

Monday
Easy run on the bike path. The usual out and back plus one loop around the soccer fields. I ran after a short bike ride.

Tuesday
Same as Monday. Tight left ITB. Too much cycling. My legs are feeling surprisingly good. Total run time: 40 minutes and 36 seconds.

Wednesday
Same as Tuesday. I felt a little better, not so tight. I rode my bike as I have been doing since last Sunday. The pace was surprisingly fast. I did not want to run this fast. The increased pace is feeling easier. Total run time: 39 minutes and 58 seconds.

Thursday
Same as Wednesday. I was feeling pretty good since I raced on Sunday. No sign of DOMS. But today I started to feel tired, even that my legs are not tight anymore. I decided to do a little tempo, or almost tempo since I was not expecting to feel this tired. I ran the same route as I have been running the entire week but a couples minutes faster than the usual. Total run time: 38 minutes and 6 seconds. No bike ride.

Friday
The tired legs persisted for the most of the day. It seems like I got a light cold and nasal congestion.  I was not feeling like running but I decided to do a short run. Twice from the half way on bike path out and back. My quads were feeling tight but somehow I was running way too fast. It did not feel that I was going fast at all. One of these weird days when things just happens to be that way. Total run time: 44 minutes and 15 seconds.

Crash Training - Week Ten - 1/27/12

Saturday
Day off. Short bike ride.

Sunday
Easy run. I ran on the bike path out and back, added a loop around the soccer fields, and ran half way and back on the bike path, finishing by the shopping center. I have been feeling tired for the last few days. So no bike ride. Total run time: 63 minutes and 33 seconds, or around 9.5 miles.

Sunday, January 22, 2012

Ten



This morning I got up at 5:20 AM by the sound of my alarm clock.  I prepared some breakfast and made  coffee. The weather forecast was rain. I was hoping that the rain would come down during my race, a ten miles run along the bay.

I left home around 6:50AM. It took me only fifteen minutes to get to my destination. Lots time to sign up for the race and warm up. It was cold and windy. The ten miles race should start by 8:00AM but they had to delay the start to 8:10AM. Well, an extra ten minutes to deal with the cold and wind.

The ten miles race was out and back along the bay. They placed a crossing person in almost all the intersections but the roads were not completely closed for the traffic. This is a very touristic spot so I was expecting to run into some traffic, maybe the way back.


The race started at 8:10AM. I had a couple lines of people in front of me. That was not something that I was expecting right at the start. So I had to make a quick move to get around and sit behind the leading group that consisted of fours runners.  I was keeping a distance of about 30 meters behind the leading group. The wind was making my life miserable but I was managing to not let the main group to open a too big of a gap.

By the three miles mark, things started to shake up a bit. One of the runners ahead of me was dropped. He could not hold the pace. His problem: going out too fast. So the leading group now had only three runners.


It did not take very long for this tall guy to slow down and be dropped. He tried to stay with me. Well, he lasted for a couple minutes and just vanished behind me. So now the leading group had only two runners left.

By mile four, another runner is dropped. He stayed with me for a few minutes and I could  hear him breathing heavily behind me. The leader runner was increasing his gap and I let him go. The gap between him and I was around 50 meters.

I passed the mile five or turnaround in a slug pace of 29:20 with the leader about 50 meters in front of me. That gap increased drastically after the turnaround. It became 200 meters or so. The wind was gone and my legs were feeling better.

On the way back I was running by myself as I was mostly of the race. That is when all the traffic started. Tourists were coming out of buses and hotels. I was switching from the road to the sidewalk trying to find the best place to run without any interference.  To make things worse the rain was starting.

I started to struggle a little around mile 8. My legs were starting to feel the race. I had no idea what my pace was. I was not looking at my watch and there were no mile marks.  This is the time when I was passed by a high school kid. He was running well and just took off. That was a hard moment but I tried to regroup and stay focus. I crossed the finish line in third  place, in 58:12. The kid that passed me was the winner running under 57 minutes. I was first in my age group. First race of the season went well. No complains. Cold, rainy and windy weather. It was the perfect day for a ten mile run. 

Now if I could find a way to fix this blank screen problem that I am having with my blog, it would be great. Also I am having problems to save and edit my posts.

Saturday, January 21, 2012

Habits



Week Eight - Crash Training - 1/14/12

Saturday
Day off. Short bike ride.

Sunday
The cold weather is back. I started my run from home to the bike path. From there to the Oakwood Valley Trail. I ran the loop once and headed up to the Ten Parking lot. I saw five cars parked. Usually it is full house after 7AM. I ran to the Ten Beach and turned around repeating the same route until I reached the bike path. When on the bike path I ran right to its end and back. Finally I exited the bike path and headed back home. Total run time: 1 hour, 50 minutes and 12 seconds, or just over 16 miles.
Upper body weight session.


Monday
Easy run on the bike path. The usual recovery run. Cold weather. Total run time: 41 minutes and 50 seconds, or 6.1 miles.

Tuesday
Speed session on the bike path. 20 x 400 all under :77 secs. with under :60 secs Rest. Good day. I started with a warm up of 2.88 miles and finished with a short cool down. Cold weather.

Wednesday
The same as Monday. Tired. Right ITB seems a little tight. Total run time: 43 minutes.

Thursday
Day off. Short bike ride.

Friday
Another day off. It has been very windy in the last two days with lots rain. I am backing off in my training for couple days because when the weather changes, especially the temperature, injuries like piriformis syndrome seems to occur.

This was a short week with tree days off. But I had a good speed session and one long run.

Week Nine - Crash training -1/21/12

Saturday
This morning I did a run from home to the bike path and back. Very windy coming back from the bike path, but no rain. My legs were feeling crappy. It always happens when you have a couple days off. 

Sunday
Race day. Ten miles in 58:12. Short bike ride in the afternoon.

Friday, January 13, 2012

Changes



Week Seven - Crash Training - 1/7/12

Saturday
Day off. Short bike ride. Very tired.

Sunday
I was feeling very tired during the morning but in the afternoon somehow I felt better. So I decided to do my daily run. I ran from home to the bike path, taking the hilly route. From the bike path I run to the Oakwood Valley trail. I ran the OWV trail loop once and headed up to the Ten parking lot. I turned around by the parking lot and ran the some route in the reverse. Except that I added 2.5 miles on the bike path and chose the flat route back home. Total run time: 1 hour, 25 minutes and 14 seconds, or over 12.5 miles at 6:45 pace.

Monday
Easy run on the bike path, out and back plus one loop around the soccer fields. Total run time: 42 minutes.

Tuesday
Speed session consisting of 8 x 800m in 2:40 with 90 seconds Rest/jog. It went like this: 2:40; 2:40; 2:38; 2:39; 2:35; 2:37; 2:39; 2:36 with all under 90 seconds of rest/jog in between. I felt great: light and fast. Total run time: 55 minutes or just over 8 miles.

Wednesday
The same as on Monday but at a faster pace. Total run time: 40 minutes and 42 seconds.

Thursday
This one was a tough one. I was planning to do a tempo run. Well, in the last few days I have been working  on a ladder, standing a few feet above ground. It always cause me some sore muscles. So this afternoon I was feeling a little off in my usual speed shape. I started by halfway on the bike path. The pace was a little faster than my last tempo run, but I managed to slow down on the way back. After 25 minutes into the run I started feeling my left leg going numb. Eventually it got better. I kept playing some mind games to keep me going. From 5 to 6 to 7 miles and so on. I ended up doing a 7.58 miles tempo in 45 minutes and 23 seconds. Lots traffic on the bike path: dogs, people, bikes, etc. My goal was an eight miles tempo, but I was happy with what I did.

Friday
The same as on Wednesday at a slower pace. Total run time: 41 minutes and 50 seconds.

Another hard working week. I found my lower and acceptable mileage week, at least for now. I had a good speed session, one tempo run and a 90 minutes run. It wasn't so bad. But my mileage really suffered. The long mileage weeks that I did last year are paying off. My endurance increased and I am feeling fit.

Week Eight - Crash Training - 1/14/12

Saturday
Day off. Short bike ride.

Sunday
The cold weather is back. I started my run from home to the bike path. From there to the Oakwood Valley Trail. I ran the loop once and headed up to the Ten Parking lot. I saw five cars parked. Usually it is full house after 7AM. I ran to the Ten Beach and turned around repeating the same route until  I reached the bike path. When on the bike path I ran right to its end and back. Finally I exited the bike path and headed back home. Total run time: 1 hour, 50 minutes and 12 seconds, or just over 16 miles.

Tuesday, January 10, 2012

Saturday, January 7, 2012

Friday, January 6, 2012

Imagery XXI





Power



Week Six - Crash Training - 12/31/11

Saturday
Easy run on the bike path. Total darkness. Last run of 2011. I ran after work. My legs were tired. Total run time: 34 minutes and 11 seconds.

Sunday
This morning I ran from home to the local track. I ran 21 laps on the track and headed back home. Cold morning. I was feeling very tired. Total run time: 57 minutes and 16 seconds, or over 8 miles.

Monday
Easy run on the bike path plus a loop around the soccer fields. I ran after work. Tired legs. Total run time: 43 minutes 20 seconds, or over 6.1 miles.

Tuesday
A good day for a speed session. I rode my bike down to the bike path where I started my run. After a quick warm up, I started my speed session that consisted of 5 x 1 miles with 3 minutes jog/rest in between. My plan was to ran my reps around 5:40. It went like this: 5: 37; 5:33; 5:30; 5:32; 5:34. I put the breaks on after the third repetition. Lots people on the bike path that cause me to slow down a few times. Overall it was a good run. I finished it with a 12 minutes cool down for a total of approximately 8 miles.

Wednesday
Sames as Monday. My feet were aching before I started my run. After a few minutes I felt better. Total run time: 43 minutes and 34 seconds, or over 6.1 miles.

Thursday
Another good day. I decided to do a little tempo run, not very fast, just enough to keep my legs moving. I ran the bike path route twice. I ran 6.25 miles in 37:27 at 6:00 pace. My legs felt really go, light and fast. Total run time: 1 hour, 1 minute, and 2 seconds, or 9.5 miles at an average of 6:25 pace.

Friday
Cold night. I rode my bike down to the bike path. My legs were feeling a little tired. I ran the usual route as Wednesday. My plan was to run a little longer but I decided to back off. Total run time: 44 minutes and 27 seconds, or over 6.1 miles.

Another short week in the mileage side. I had two good speed sessions with no days off. I need to get another good mileage week before my half marathon in February.

Week Set - Crash Training - 1/7/12

Saturday
Day off. Short bike ride. Very tired.

Sunday
I was feeling very tired during the morning but in the afternoon somehow I felt better. So I decided to do my daily run. I ran from home to the bike path, taking the hilly route. From the bike path I run to the Oakwood Valley trail. I ran the OWV trail loop once and headed up to the Ten parking lot. I turned around by the parking lot and ran the some route in the reverse. Except that I added 2.5 miles on the bike path and chose the flat route back home. Total run time: 1 hour, 25 minutes and 14 seconds, or over 12.5 miles at 6:45 pace.

Thursday, January 5, 2012